When thinking about exercises for bodybuilding, there are 4 primary components of a good workout :

Component 1:  Foam Rolling (10 min)

The first 10 minutes of the workout you would concentrate of performing some type of self-myofascial release / massage.  This can be done with a foam roller, a lacrosse ball, the Stick or all three.  This will help improve soft-tissue quality, extensibility and soften fascial adhesions.

Component 2:  Dynamic Warm-up (10 min)

After the SMR, we should charge the CNS and increase your core temperature with some dynamic, full-range movements.  These movements should improve mobility and activate inhibited muscles in preparation for the main workout.  The warm-up should move from general movements to more specific exercises you will be using in the actual workout.

Component 3:  Workout (35-40 min)

Component 4:  Conditioning / Fat Loss / Rehab (10-15 min)

To restart your muscle building efforts in the gym, one of the biggest changes an older lifter must make is the return to basics.  Heavy barbell movements like the bench press, squats and deadlifts should be complimented with bodyweight movements.  Only utilizing compound movements with the barbell is very stressful for the joints and requires days to recover from; especially if you’re not getting enough sleep or your nutrition is not optimal. Participating in exercises for bodybuilding can be challenging and require  supplementing your workouts with bodyweight movements such as push-ups, pull-ups, dips, back raises, ring face pulls with external rotation, lunges and hill sprints will give your joints a break, add variety to your training and create a balance in your musculature.  These simple bodyweight movements can also be overloaded with chains, weight vests, elastic bands, dumbbells or Olympic plates.

It is critical to include compound movements in your training to build strength and muscle.  You should utilize free weights like barbells and dumbbells over machine movements

Best Compound Upper body; all variations of the bench press, push-ups, military press, clean and press, pull-ups, chin-ups, dips

Best Compound Lower body; all variations of the squats, deadlifts, lunges, rear foot elevated split squats, sprints, jumps, sled pushing.

Remembering these tips can help you get the most out of your exercises for bodybuilding.